Gappa238

The purpose of this log, simple: To track my progression of getting back sprinting and to set forth to dominate the short sprints at my soon to be college. My offical track season wouldn't start until mid-2006 so I have a good amount of time to get back into my prime. Here's my background:
Been lifting off and on since I was 15. Ran track one year for the varsity squad which was cut short due to a nasty fall :o. I play softball every summer, flag football every fall and basketball and bowling any other time. As of late I've been hella lazy when it comes to lifting due to work, insomnia, depression and a few other things but now that I see how out of shape I have become it's on like donkey kong! So here's my plan:
For the first two months I'll be doing just basic lifting to get back into it, I'll throw in some light GPP work and do a basic bulk diet. After that I'll jump into a modified WSB and all out GPP. As far as diet I'll keep it the same if not more. The main purpose of that being I'll only have 2 months before the big move and then it's all out GPP for 8-9 months and then SPP for the next few months until tryouts. So here's what Phase 1 is going to look like:
Sunday - DB military press, Push press, Behind the back shrug, Wrist curls, Kung fu curls {all done 3 sets of 6-8 reps}
Monday - Squat{alt. regular and box squat every week} leg extentions, leg curls, standing calf raises {all done 3 sets of 6-8 reps}
Tuesday - Standing twist w/plate{3 sets til fail} cable twist{3 sets of 10} Snatch, Cleans {3 sets of 6-8 reps}
Weds. - bench, incline DB, low cable crossovers, reverse grip bench, skull crushers {all done 3 sets of 6-8 reps} dips {3 sets to fail}
Thursday - ATG Jump squat, Box step ups, DB lunge{all done 3 sets of 10 reps} weighted incline situp, various medicine ball work {3 sets til fail}
Friday - recovery
Saturday - Seated row, Lat pulldown, SLDL, Bar curls, Preacher curl, Hammer curls {all done 3 sets of 6-8 reps}

GPP Work:
Warm up - Tuck jumps, Rocket jumps, Skip for distance {2 sets of 6}
Monday - 2x50m @ 70%{strides} 4x30m @ 70%{relaxed starts} 2x30m @ 100%, 4x60 @100%
Weds. - 2x50m @ 70%{strides} 4x30m @ 70%{relaxed starts} 2x30m @ 100%, 2x200m @ 70%
Friday - 2x50m @ 70%{strides} 4x30m @ 70%{relaxed starts} 2x30m @ 100%, 2x60m @ 100%, 2x60 @ 70%

Supps:
ANYTHING ENDING IN -TECH!!!!!!!!!!!!! j/k
I'll be using N-large 2, creatine, flax seed oil, Muscle Milk, Multi, and I have about half of On-cycle, ZMA and Weight Gainer I'll be adding in after a few weeks.

As far as how a day in the life of Gappa is going to look like, here's a good idea*:
*subject to change
6am-6:59am ~ Wake up, protein shake, meal, stretch.
7am-8:29am ~ Gym time
8:30am-10:29am ~ PWO shake, creatine, multi, meal, shower.
10:30am ~ Work w/16oz of coffee mixed with Weight gainer and a jug of milk to last the whole day.
Noon ~ Can O tuna.
2pm ~ Meal, Flax seed.
5pm-7:29pm ~ Can O tuna and other various carb loaded snack
7:30pm ~ End of work
7:45pm-8:59pm ~ GPP
9pm ~ Tanning
9:30pm ~ Meal
10pm-11pm ~ ZMA, Muscle Milk, update on here.

I attached the records I'm aiming for, and if anyone knows what a "push jerk" is let me know. I'll also post pics ASAP

This all starts May 15th

Attached Files

Va Tech Track Records.doc (19.5 KB, 4 views)

__________________
My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

sfiximo

Looks good to me but what are kung foo curls?
Good luck man

__________________
check out my journal (its somewhere in the workout log section)

Gappa238

kung fu curls are done sitting down with your forearm proped on your leg {just like a wrist curl} but you twist your wrist from palm up to palm down.
dunno if they are called another name but thats the name i got from a mens health mag.

__________________
My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

scott_donald

bleh suppose i should post... well atleast 1... not better to lift like a track athelete rather than a bber...

Gappa238

__________________
My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

scott_donald

the weights that u lift are a bodybuilding lifting program rather than a track athletes...

scott_donald

ok just re read the first post.. jump straihgt in to westside... rather than doin the above...

Gappa238

one of the reasons i dont want to jump straight into WSB is because i havent seen the gym in about 2 months and before that i might of gone once or twice a month for about 6-7 months. i dont want to start WSB and waste a week or two trying to find what my maxes are and such, plus im a skinny lil guy kinda and i really need to add a little muscle for show :o

__________________
My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->